PRIME HEALTH
The ONLY 7 Longevity Exercises You Need To Do AFTER 40
The ONLY 7 Longevity Exercises You Need To Do AFTER 40.
If you’re over 40 and looking to stay strong, healthy, and vibrant for DECADES to come, this video is for you.
THESE 7 exercises are SCIENTIFICALLY PROVEN to enhance your strength, mobility, and longevity—and they’re all you’ll ever need.
if you're over 40 and looking to stay strong healthy and vibrant for decades to come this video is for you these seven exercises are scientifically proven to enhance your strength mobility and Longevity and they're all you'll ever need let's kick things off with the wall sit so they're usually using like grip strength um leg extensions and like wall sits squats things like that so how long can you sit in a squatted position at 90 degrees without support this exercise is rarely talked about in the longevity space but it is by far one of the simplest yet effective isometric exercises out there as we age our knees and hips naturally become weaker and less stable leading to issues like joint pain reduced mobility and a higher risk of Falls which often leads to unrecoverable injury or in the worst case death by strengthening the muscles around the knees and hips through wall sits you help stabilize your critical joints reducing wear and tear and preventing injuries for the rest of your life the reason why I love this exercise so much is that it literally doesn't strain the joints making it ideal for people with arthritis or joint discomfort now here's an amazingly simple way to do it one stand with your back flat against a wall feet shoulder width apart two slide down the wall until your thighs are parallel to the ground creating a 90° angle at your knees three keep your core tight your back pressed against the wall and your knees aligned with your toes all right now here's where it gets really exciting in just a moment I'm going to introduce you to a powerful concept that can completely transform the way you think about movement and Longevity I call it the micro do concept and trust me you don't want to miss this it's the key to unlocking the full potential of these exercises and effortlessly sticking to them for the rest of your life the longevity exercise number two kettle bell swing the kettle bell swing is one of the most effective full body exercises that combine strength cardio and Mobility into a single movement this exercise specifically addresses loss of muscle mass poor cardiovascular health and weakened core strength all of which are critical factors in aging let me explain the explosive movement targets the posterior chain hamstrings glutes and lower back and engages the core helping maintain strength and muscle mass the dynamic hip hinging motion improves flexibility and joint health reducing stiffness in your entire body here's a step-by-step approach to activate the full benefits of the kettle bell swing one stand with feet shoulder width apart knees slightly bent two hinge at the hips and grip the kettle bell with both hands three swing the kettle bell back between your legs keeping your back straight and core engaged four thrust your hips forward explosively raising the kettle bell to chest height control The Descent and repeat next is longevity exercise number three walking running and sprinting now 99% of you believe walking running or sprinting isn't really an exercise and if it is it gives little to no benefit at all this is wrong if anything these aerobic exercises engage your entire cardiovascular and respiratory systems and because they vary in intensity from low impact walking to high-intensity sprinting they drastically improve how efficiently your lungs exchange oxygen this directly affects your energy levels your stamina and your overall health proper lung function is essential for sustaining daily activities maintaining endurance and supporting heart health now let me show you the step-by-step approach to doing this safely without any Injury One start with 20 to 30 minutes of brisk walking 3 to five times a week to gradually improve lung capacity two once comfortable add light jogging intervals 1 minute of jogging followed by 2 minutes of walking for 20 to 30 minutes three progress to sprinting for 20 to 30 seconds at 70 to 80% effort followed by 1 to 2 minutes of walking or jogging to recover repeat 5 to eight times for maximum lung capacity now let me be completely honest with you guys exercising is difficult it's not easy both in the doing and sticking to it part this is why you you need a different approach to the way you do things this is where the concept of micro do workout comes in a micros workout here means engaging in a relatively short workout session ranging anywhere from 5 to 20 minutes per day do more if you can but if you can't the main goal of this micro do approach is to help you steadily and progressively develop the habit of exercising to the point where it becomes second nature to you an example would be starting with a quick 5-minute kettlebell swing daily or you can choose to do a wall sit instead of thinking you can't just do five minutes of one longevity workout for as long as you become comfortable with it this is not a race so take your time and be gentle with your body for some of you it might take 3 to 6 months to get from walking to sprinting at 70 to 80% capacity or even get to this level of kettle bell swing remember that most people don't work out so if you're doing it you're literally unique now these seven longevity exercises are the pillars behind God level strength like these guaranteeing you live longer than the average 40 plusy Old exercise number four single leg stance with Dynamic movements you probably won't believe this but the truth is this exercise is one of the most ignored but effective balance and stability workouts you'll ever hear of now you don't want to lose your stability as you age because there is a lot lot of real life evidence showing that falls are the leading cause of injuries in older adults and in the worst case they can lead to death this means improving your balance is the only key to preventing them single leg stances are really simple to do one start by Standing Tall with your feet hip width apart two shift your weight onto one foot and lift the other slightly off the ground hold this position keeping your torso upright and your core engaged as you get good at it add the dynamic movements aim for three sets of 10 to 15 seconds per leg to start gradually increasing the duration and complexity of movements be gentle with your body focus on slow controlled movement especially for beginners you can hold on to a stable surface like a wall or chair if needed don't ever in your life forget this poor posture your inability to walk Bend or lift anything with ease is not a sign of old age it's a sign of poor Spinal Care your spine is the foundation of your body's movement and stability it supports your posture enables flexibility and also protects the spinal cord which is essential for transmitting signals between your brain and body so maintaining a healthy spine as you grow past 40 is literally crucial for your longevity one amazing exercise to solve that is the cat Cow stretch the cat Cow stretch is a gentle flowing yoga movement that alternates between arching your back cow pose and rounding it cat pose it's a foundational exercise in ancient yoga yoga designed to improve spinal health and release tension in your back here's how to do it one start on all fours with hands under shoulders and knees under hips two for the cow pose inhale lift your head and tailbone and let your belly drop arching your back three for the cat pose exhale tuck your chin round your back and pull your belly button in aim for five to 10 Cycles daily longevity exercise number six is heel drops heel drops specifically Target bone density in areas prone to osteoporosis such as your hips pelvis and lower spine they are extremely low impact meaning anyone can do them including older adults with joint issues or limited Mobility when you do exercises like heel drops your body senses the gentle pressure or stress placed on your bones particularly in the lower legs this is important because bones are living tissue and when they experience stress they adapt by becoming stronger it's like when you live weights to build muscle but for your bones this helps to combat bone loss conditions like osteoporosis where bones become weak and brittle over time you can perform heel drops by simply standing on the edge of a step or any strong higher object letting your heels lower below the level of the step and then Rising back up now let's take a moment before we reach the final tip this one might just be the most important for your longevity and overall health stay tuned because because this one could make all the difference exercise number seven targets mental decline which destroys many lives as we age a lesser known yet highly effective way to fight this decline is through complex multitasking physical exercises like dancing or taiichi these exercises engage both the body and mind requiring coordination balance and focus research shows that learning new dance steps boosts neuroplasticity enhancing memory and attention similarly a gentle martial art improves balance concentration and reduces stress supporting brain function start with basic movements through online resources or local classes practice taichi or dance for 20 to 30 minutes daily gradually increase complexity to keep both mind and body engaged fostering mental and physical Improvement remember if this video helped you in any way share it with the people you care about to ensure they get the same benefits
#Longevity #Exercises
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Well ok but you show old ladies and a kettlebel swing…? there is also a VIDEO of someone on wheelchair…he will not do the walls sit. I agree thoguth one must do this exercises to live long 🙂
Only 7 exercises for longevity? That’s aging gracefully made simple! Which one do you think will be your new favorite? 💪
56 YO here. IMO the following work for me:
1. Pullups
2. Pushups
3. Dips
4. Body weight squats.
5. Burpees.
6. Jogging.
Be careful with burpees and jogging as you get older. These can cause a heart attack.
God level strength?
These visuals are so retRded
These 7 exercises are good but are they the best or most effective as a result of clinical trials ? I think not ! I suspect they are just someone's opinion and not really researched.
This is honestly the worst advice I’ve ever seen on the internet. This is absolutely ridiculous. The best exercises to do after 40 are the same ones before 40. Maybe with less weight less reps but the same shit. This video is a one way ticket to a catabolic waste land. Shit advice
This video is stupid as FUCK! Don't follow this guy! Don't give him any money.